FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

December 2, 2022

STRENGTH: Hang squat clean and jerk

On the 2:00,

Set 1: 3 reps @ 75%

Set 2: 2 reps @ 78%

Set 3: 2 reps @ 80%

Set 4: 2 reps @ 83%

Set 5 & 6: 1 rep @ 86%

WOD: “Open 13.4”

AMRAP 7:00,

3 x clean and jerks

3 x toes to bar

6 x clean and jerks

6 x toes to bar

9 x clean and jerks

9 x toes to bar

….add 3 reps every round…

December 1, 2022

BENCHMARK: 1 RM back squat

WOD: For time,

50 cal row

30 x walking lunges w/dumbbells @ sides

50 x burpees

30 x walking lunges w/dumbells @ shoulder rack

150 x double unders

30 x walking lunges w/one dumbbell overhead & other on shoulder rack

November 30, 2022

STRENGTH: Strict Press

On the :90, 2 reps @ 67% of 1 RM for 6 sets

Directly into,

Push Press

On the :45, 1 rep @ 83% of 1 RM for 8 sets


WOD: 3 rounds for time [25 min cap],

700/600 m row

12 x deadlifts

21 x burpee box jump overs

(3 minute rest between rounds)

November 29, 2022

SKILL WORK: 3 sets for quality

Near max set of dumbbell push ups

Into,

3 sets of,

:20 seconds high output row/:40 rest

REST 2 minutes between sets

WOD: AMRAP 20:00

5 x handstand push ups

10 x single leg  squats

15 x pull ups

*Every 4:00 starting at 0:00, complete 15 x hang power snatches

November 28, 2022

STRENGTH: Overhead squat

On the 2:00,

Set 1: 6 reps @ 70%

Set 2: 4 reps @ 73%

Set 3: 2 reps @ 75%

Set 4: 6 reps @ 70%

Set 5: 4 reps @ 73%

Set 6: 2 reps @ 75%

WOD: For time [10 min cap],

20 x power cleans

20 x bench press

20 x overhead squats

ACCESSORIES: 3 rounds,

8 x single leg lateral box step up, ea leg

8 x double dumbbell triceps kick backs

50 x single count flutter kicks

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